The shiitake, meaning "mushroom of the shii or oak tree" in Japanese, is highly prized in the Orient for its flavor a symbol of longevity in Asia because of their health-promoting properties, and reputed medicinal value.
Like other mushrooms, these specialty mushrooms are as mysteriously unique as they are delicious. While often thought of as a vegetable and prepared like one, mushrooms are actually a fungus, a special type of living organism that has no roots, leaves, flowers or seeds.
Shiitake are native to China but have been grown in both Japan and China since prehistoric times.
They have been cultivated for over 1000 years; the first written record of shiitake cultivation can be traced to Wu Sang Kwuang, born during the Song Dynasty (AD 960–1127). However, some documents record the uncultivated mushroom being eaten as early as AD 199. During the Ming Dynasty (AD 1368–1644), physician Wu Juei wrote that the mushroom could be used not only as a food but was taken as a remedy for upper respiratory diseases, poor blood circulation, liver trouble, exhaustion and weakness, and to boost qi, or life energy. It was also believed to prevent premature aging.
Several animal studies conducted over the last ten years have shown that another active component in shiitake mushrooms called eritadenine lowers cholesterol levels. Eritadenine supplementation (50 mg/kg diet) significantly decreased the plasma total cholesterol concentration, irrespective of dietary fat sources, and without change in the order of plasma cholesterol concentration among the fat groups(See Reference 9)
Shiitake mushrooms are also a source of Vitamin D. A single 100g serving of Shiitakes contain 96IU or 24% of you required daily intake of Vitamin D (based on a requirement of 400IU).
anti-tumor , speculative anticancer properties linked to upregulation of the immune system, other immunological benefits, ranging from anti-viral properties to possible treatments for severe allergies, as well as arthritis.
Shiitakes are tan to brown and have broad, umbrella-shapped caps, wide open veils, tan gills and curved stems that should be removed.
Flavor
Like other mushrooms, these specialty mushrooms are as mysteriously unique as they are delicious. While often thought of as a vegetable and prepared like one, mushrooms are actually a fungus, a special type of living organism that has no roots, leaves, flowers or seeds. They have a meaty texture and are rich and woodsy when cooked.
Preparation
Taste best when cooked. If dried soak in a cup of warm water for 20 minutes then slice. Stir fry with onions and peppers or use in stews and soups.
Uses
They add a meaty flavor and texture to stir-fry, pastas, soups, entrees and sides.
Nutrition
A serving of 4-5 shiitake mushrooms provides 41 calories, 0 grams of fat and 10 grams of carbohydrates, yet is a good source of the antioxidant selenium, providing 26 percent of the Daily Value. Shiitake mushrooms are also a great source of B vitamins riboflavin, niacin and pantothenic acid; and copper.
Long a symbol of longevity in Asia because of their health-promoting properties, shiitake mushrooms have been used medicinally by the Chinese for more than 6,000 years. More recently, their rich, smoky flavor has endeared them to American taste buds. These exotic hearty mushrooms can now be found in supermarket shelves across the U.S. throughout the year.
Like other mushrooms, these specialty mushrooms are as mysteriously unique as they are delicious. While often thought of as a vegetable and prepared like one, mushrooms are actually a fungus, a special type of living organism that has no roots, leaves, flowers or seeds.
What's New and Beneficial about Shiitake Mushrooms
- Although immune system support has often received much of the spotlight in shiitake mushroom research, recent study results involving support of the cardiovascular system have caught the attention of many researchers. In particular, recent studies have shown the ability of shiitake mushrooms to help protect us against cardiovascular diseases (including atherosclerosis) by preventing too much immune cell binding to the lining of our blood vessels. In order for immune cells and other materials to bind onto our blood vessel linings, certain protein molecules - called adhesion molecules - must be produced and sent into action. By helping to block the adhesion molecule production process, substances in shiitake mushrooms can help protect our blood vessels. (The adhesion molecule production that is partially blocked by shiitake mushroom components includes the adhesion molecules ICAM-1, VCAM-1, and E-selectin.)
- Shiitake mushrooms have long been recognized as a very good, non-animal food source of iron. But a recent preliminary study has determined that the bioavailability of iron from shiitake mushrooms may be even better than we thought. Although conducted on laboratory animals (female rats) rather than humans, this study found the iron in dried shiitake mushroom to be equally as bioavailable as supplemental iron in the form of ferrous gluconate. (Ferrous gluconate is a very commonly used low-dose iron supplement.) While we don't usually spotlight research on laboratory animals, we found this result to be especially promising for individuals who consume little or no animal products and are often looking for foods that can supply valuable amounts of bioavailable iron.
- Shiitake mushrooms can be one of the most sustainable foods in your diet! While the majority of shiitake mushrooms produced worldwide have been grown on sawdust block in a non-natural setting, it is fully possible for shiitake mushrooms to be produced on natural hardwood logs in a forest setting. This approach to shiitake mushroom production is called "forest farming" and it has become an especially popular way of growing shiitake mushrooms in the U.S, where there are now more than 200 shiitake mushroom growers. Unfortunately, forest farming is not a requirement for organic certification of shiitake mushrooms. However, all of the plant crop standards in the National Organics Program regulations apply to shiitake mushroom production, and so the combination of these two features - certified organic shiitake mushrooms that have also been forest farmed - can make a great food choice in terms of sustainable agriculture. Just look for the USDA's organic logo on your shiitake mushrooms to determine if they are certified organic. Then check for information about forest farming on the packaging. If no information is provided, there is a good chance that your shiitake mushrooms were not forest farmed. For this reason, we encourage you to ask your store staff or contact the product manufacturer to determine if your shiitake mushrooms were grown on hardwood logs in a natural forest environment.
People do not usually consider including mushrooms as part of their meals for their nutritional content. However, shiitake mushrooms are an excellent source of three B vitamins (vitamins B2, B5 and B6); a very good source of one additional B vitamin (B2); a very good source of six minerals (manganese, phosphorus, potassium, selenium, copper and zinc); a very good source of dietary fiber; and a good source of protein, magnesium, and vitamin D (in the D2 form). They also provide a wide variety of unique phytonutrients. To maximize their flavor and the retention of their nutrients it is important to not to overcook them. That's why we recommend Healthy Sautéing shiitake mushrooms for just 7 minutes to bring out their best flavor while maximizing their nutrient retention. For more on our Healthiest Way of Cooking shiitake mushrooms see the How to Enjoy section below.
Nutrients in Shiitake Mushrooms -
5.00 oz-wt, raw (141.75 grams)
Nutrient Daily Value
vitamin B3 (niacin)27.5%
vitamin B5 (pantothenic acid)21.3%
vitamin B2 (riboflavin)18.2%
manganese16.5%
phosphorus15.8%
dietary fiber14.1%
potassium12.3%
selenium11.5%
copper10%
zinc9.7%
vitamin D7%
magnesium7%
protein6.3%
Calories (48)2%
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